How to get protein without meat

According to global market research company Mintel, vegetarian alternatives will soon become mainstream. But do I hear you ask: “how can you get enough protein from vegetarian foods?”

Indeed, protein is an essential nutrient. A macronutrient, in fact. Protein provides the building blocks (amino acids) for all our cells, and is needed for cell growth and replenishment, as well as tissue repair. 

Nevertheless, there is plenty of protein to be had in a meal without meat. The trick is to know how you construct your meat-free plate. 

To get enough protein in your meat-free meal, include:

  • eggs
  • dairy – milk, yoghurt, cheese, etc.
  • legumes (beans and lentils) combined with a whole grain
  • nuts and seeds
  • meat alternatives – tofu, tempeh, mycoprotein (e.g. Quorn) and textured vegetable protein

If you are on a vegetarian or vegan diet, you will need to eat a variety of these different sources of protein to get enough essential amino acids. 

Read more at NHS Choices.

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